Hot chocolate is a popular winter drink that many people enjoy. However, some worry that drinking hot chocolate regularly may cause weight gain. This article reviews the evidence on how hot chocolate affects your weight.
Does hot chocolate have a lot of calories?
The calorie content of hot chocolate can vary greatly depending on how it’s made. Plain hot chocolate prepared with just cocoa powder and milk is relatively low in calories. For example, an 8-ounce (240-ml) cup of hot chocolate made with 2 tablespoons (10 grams) of cocoa powder and 1 cup (240 ml) of whole milk contains around 180 calories.
However, popular premade hot chocolate mixes and homemade recipes often contain added ingredients like sugar, chocolate syrup, whipped cream, and marshmallows. These can significantly increase the calorie content:
| Hot chocolate variety | Serving size | Calories |
|---|---|---|
| Homemade with marshmallows and whipped cream | 12 ounces (355 ml) | 440 |
| Swiss Miss milk chocolate mix | 1 packet (1.7 oz or 49 g) | 130 |
| Starbucks’ grande hot chocolate with whipped cream | 16 ounces (473 ml) | 420 |
As you can see, popular homemade recipes and store-bought varieties can contain over two to three times as many calories as plain homemade hot chocolate.
Do the calories in hot chocolate cause weight gain?
Weight gain occurs when you consume more calories than your body burns over time. To gain 1 pound (0.45 kg) of body weight, you need an excess of around 3,500 calories.
So whether hot chocolate leads to weight gain comes down to your overall calorie intake and expenditure. If having a hot chocolate treat fits within your daily calorie needs, it won’t cause weight gain by itself.
However, regularly drinking hot chocolate in addition to your usual diet can easily lead to excess calorie intake and weight gain over time. This is especially true if you choose high calorie, whipped-cream-topped varieties.
Portion control is key
Since hot chocolate is high in calories, portion control is important. Enjoying the occasional small, plain hot chocolate is unlikely to affect your weight. However, frequent large, high calorie cups may contribute to weight gain.
Avoid compensating with extra calories
It’s also best to avoid compensating for hot chocolate’s calories by eating more food. This compensation often happens unintentionally, as liquid calories don’t make you feel as full as the same number of calories from solid food.
For example, a study in 20 young adults found that drinking a 280-calorie chocolate milkshake didn’t decrease hunger or calorie intake at the next meal. In contrast, eating pudding containing the same number of calories did reduce these measures.
So, pay attention to your hunger and fullness cues after enjoying hot chocolate. Eating when satisfied rather than overly full can help prevent unintended overeating.
How to enjoy hot chocolate more healthfully
You can make hot chocolate more diet-friendly by:
Choosing plain varieties
Opt for plain homemade hot chocolate or cocoa rather than premade mixes, which are often high in added sugars. You can add your own toppings like a small sprinkle of cinnamon or a spoonful of whipped cream to keep calories down.
Using low fat or skim milk
Making your hot chocolate with low fat milk rather than whole milk and cream can trim a significant number of calories.
Boosting volume with extra milk
Adding extra hot milk or making your drink with half water dilutes the calories. This increases the volume you can drink for the same number of calories.
Going small
Stick to small 8-ounce (240-ml) servings instead of large 16-ounce (473-ml) cups to limit your calorie intake.
Sipping slowly
Drink hot chocolate slowly. This allows you to feel full on a smaller portion and avoid overconsumption.
Healthier hot chocolate alternatives
If you’re watching your calorie intake, you may want to try these lower calorie hot chocolate alternatives:
Steamed milk
For a creamy, chocolate-free treat, steam milk on the stovetop or using a milk frother. Add a sprinkle of cinnamon and nutmeg if you like.
Chai tea latte
Mix black tea with warm milk and your choice of chai spices like cinnamon, ginger, cardamom, and black pepper.
Mexican hot chocolate
For a hint of chocolate flavor, blend cacao powder, cinnamon, and a pinch of chili powder into warmed milk or milk substitute.
Protein shake
Blend warmed milk with chocolate protein powder and ice for a high protein, chocolatey drink.
The bottom line
Hot chocolate can be enjoyed as an occasional treat as part of a healthy diet. Plain homemade varieties are relatively low in calories, while popular premade mixes and topped drinks pack in extra calories and sugar.
Making your hot chocolate with primarily milk and just a little cocoa powder helps keep calories down. Sticking to small portions and sipping mindfully also prevents overconsumption and weight gain.
Additionally, opting for lower calorie hot chocolate alternatives can satisfy your chocolate craving for fewer calories.
At the end of the day, hot chocolate’s effects on weight come down to your overall diet. Enjoying hot chocolate in moderation as part of a balanced diet full of nutrient-dense foods can easily keep your weight stable.